All of us are aware of the importance of inculcating moral values and ethical/civic codes in our children and actively seek to do so. We also take great pains to make sure that our children eat right, because their eating habits can affect their health in the long term.

How to Inculcate Healthy Eating Habits in Children

Mistakes to avoid for Healthy Eating:

There is no doubt that good health begins right from the moment we are conceived in our mother’s womb. Eating habits and choices that we develop in our childhood help maintain our health into adulthood and beyond. It therefore becomes extremely important for parents to inculcate the right eating habits in children as this will define their health.

As stated by James Baldwin, children have never been very good at listening to elders but they have never failed to imitate them. So, it’s very essential for parents to take charge and create the right environment for kids. Parents can adopt the following steps:ALSO SEE: Understanding Eating Disorders in Children

How to Inculcate Healthy Eating Habits in Children

Make meal times pleasant by involving the entire family, at least for one meal of the day. Encourage your child to eat slowly. It takes the brain 20 minutes to register that the stomach is full. Also, the tastes are savoured more completely when one eats slowly. Never eat in a rush in front of your kids. Sit down, set aside a few minutes for mealtimes and your child will imitate you.

One tends to overeat and eat whatever is available when hungry for long. Insulin levels drop and the body needs glucose fast, so one tends to eat whatever is available. The best way to deal with this is to keep eating smaller meals every 2-3 hours. Foster this practice by keeping healthy snacks around like nuts and seeds, fresh fruits, whole wheat crackers, etc. A good strategy would be to involve the kids in grocery shopping, so they can choose snacks that appeal to them. That is also a good time for you to teach them how to read the labels and make a healthy choice.

Don’t take the fun out of childhood. Treats are one of the best parts of being a kid. We need to instill good healthy eating habits in kids, but at the same time a timely treat once in a while will not harm the child, as long as you follow the same rule.

Do not force or push the child to eat a lot if he decides to eat less once in a while. Of course, eating very little will make one deficient in important nutrients/vitamins needed for the body’s functions. But with your support/education your child can decide how much he needs to eat and when. Trust his/her judgement. Include a variety of fresh vegetables in different colours, fruits of all kinds, dairy and dairy products, cereals and pulses and your child will never be deficient. This habit of not overeating will go a long way, even into adulthood.

We see kids getting influenced by the media. There is an avalanche of advertisements that influence kids choices. Parents need to see that kids are not taken in by adverts. Instead, try and reason with the child and help them choose a healthier product. This logical reasoning will help your kids make healthy food choices.

Kids today spend hours watching TV and playing various games on the internet, making them couch potatoes. They also tend to eat a lot of junk food, and the digestive system, finds it hard to process the large quantity of food eaten, which may lead to weight gain. So, limit the amount of time your child spends watching television and make time for eating healthy nutritious meals. ALSO SEE: Healthy Eating: 4 Food Items You Need to Walk Away From

How to Inculcate Healthy Eating Habits in Children

Variety is the spice of life. Try new recipes and involve your child in the cooking process. This is also an excellent way to educate them about the different nutrients and their importance.

Encourage your kids to get involved in some physical activity at least for one hour a day. Take them to the park or involve them in some outdoor activity like a brisk walk or jog. Enrol them in a dance class or a sport they like. This habit of physical activity will continue to a large extent into adulthood, which will help them de-stress and it will also ensure good health.ALSO SEE: Fitness for Kids: When Should Children Hit the Gym?

How to Inculcate Healthy Eating Habits in Children

Don’t overindulge in any particular food. Remember moderation is the key to a healthful life. So give your child take a treat, once in a week or even a day, as long as it is in moderation. This will ensure that they develop a healthy and fun relationship with food.ALSO SEE: Tips for Eating Healthy on Holidays

All of us are aware of the importance of inculcating moral values and ethical/civic codes in our children and actively seek to do so. We also take great pains to make sure that our children eat right, because their eating habits can affect their health in the long term.